Program Description
**Nick Freeman - Hypertrophy & Strength Program** is a comprehensive 6-week journey designed to build muscle and enhance strength through a balanced mix of compound and isolation exercises. With 42 workouts spread across the week, you'll engage in targeted sessions for each muscle group, ensuring progressive overload and optimal recovery. This program caters to all fitness levels, from novice to advanced lifters, and requires access to a full gym for a complete training experience. Get ready to transform your physique and elevate your lifting game!
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedAug 14, 2025 02:03
- Last EditedSep 11, 2025 08:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Biceps
9.3%
Hamstrings
8.2%
Front Delts
8.2%
Upper Back
7.5%
Chest
7.2%
Middle Delts
7.2%
Quadriceps
7.2%
Lats
6.1%
Glutes
5.7%
Calves
5.4%
Adductors
3.6%
Abductors
3.6%
Rear Delts
2.9%
Lower Back
1.8%
Cardio
1.8%
Forearms
1.4%
Abs
1.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
3
Overhead Press (Machine)
1
5-7 reps
RPE 10
4
Pec Deck (Machine)
1
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Lateral Raise (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
3
Overhead Press (Machine)
1
5-7 reps
RPE 10
4
Pec Deck (Machine)
1
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Lateral Raise (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
3
Overhead Press (Machine)
1
5-7 reps
RPE 10
4
Pec Deck (Machine)
1
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Lateral Raise (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
3
Overhead Press (Machine)
1
5-7 reps
RPE 10
4
Pec Deck (Machine)
1
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Lateral Raise (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
3
Overhead Press (Machine)
1
5-7 reps
RPE 10
4
Pec Deck (Machine)
1
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Lateral Raise (Cable)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
3
Overhead Press (Machine)
1
5-7 reps
RPE 10
4
Pec Deck (Machine)
1
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Lateral Raise (Cable)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
5-7 reps
RPE 10
2
JM Press (Smith Machine)
1
6-8 reps
RPE 10
3
Lat Pulldown
1
5-7 reps
RPE 10
4
Reverse Pec Deck
1
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
5-7 reps
RPE 10
2
JM Press (Smith Machine)
1
6-8 reps
RPE 10
3
Lat Pulldown
1
5-7 reps
RPE 10
4
Reverse Pec Deck
1
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
5-7 reps
RPE 10
2
JM Press (Smith Machine)
1
6-8 reps
RPE 10
3
Lat Pulldown
1
5-7 reps
RPE 10
4
Reverse Pec Deck
1
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
5-7 reps
RPE 10
2
JM Press (Smith Machine)
1
6-8 reps
RPE 10
3
Lat Pulldown
1
5-7 reps
RPE 10
4
Reverse Pec Deck
1
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
5-7 reps
RPE 10
2
JM Press (Smith Machine)
1
6-8 reps
RPE 10
3
Lat Pulldown
1
5-7 reps
RPE 10
4
Reverse Pec Deck
1
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
5-7 reps
RPE 10
2
JM Press (Smith Machine)
1
6-8 reps
RPE 10
3
Lat Pulldown
1
5-7 reps
RPE 10
4
Reverse Pec Deck
1
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
6-8 reps
RPE 9
2
Hip Abductor (Machine)
1
6-8 reps
RPE 9
3
Hack Squat
1
5-7 reps
RPE 10
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Extension
1
6-8 reps
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
6-8 reps
RPE 9
2
Hip Abductor (Machine)
1
6-8 reps
RPE 9
3
Hack Squat
1
5-7 reps
RPE 10
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Extension
1
6-8 reps
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
6-8 reps
RPE 9
2
Hip Abductor (Machine)
1
6-8 reps
RPE 9
3
Hack Squat
1
5-7 reps
RPE 10
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Extension
1
6-8 reps
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
6-8 reps
RPE 9
2
Hip Abductor (Machine)
1
6-8 reps
RPE 9
3
Hack Squat
1
5-7 reps
RPE 10
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Extension
1
6-8 reps
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
6-8 reps
RPE 9
2
Hip Abductor (Machine)
1
6-8 reps
RPE 9
3
Hack Squat
1
5-7 reps
RPE 10
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Extension
1
6-8 reps
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
6-8 reps
RPE 9
2
Hip Abductor (Machine)
1
6-8 reps
RPE 9
3
Hack Squat
1
5-7 reps
RPE 10
4
Seated Hamstring Curl
1
6-8 reps
RPE 10
5
Leg Extension
1
6-8 reps
RPE 10
6
Standing Calf Raise
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
1
6-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
1
6-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
1
6-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
1
6-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
1
6-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
1
6-8 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
6-8 reps
RPE 10
2
Hip Abductor (Machine)
1
6-8 reps
RPE 10
3
Stiff Leg Deadlift
1
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Leg Extension
1
6-8 reps
RPE 10
7
Seated Hamstring Curl
1
6-8 reps
RPE 10
8
Standing Calf Raise
1
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
6-8 reps
RPE 10
2
Hip Abductor (Machine)
1
6-8 reps
RPE 10
3
Stiff Leg Deadlift
1
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Leg Extension
1
6-8 reps
RPE 10
7
Seated Hamstring Curl
1
6-8 reps
RPE 10
8
Standing Calf Raise
1
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
6-8 reps
RPE 10
2
Hip Abductor (Machine)
1
6-8 reps
RPE 10
3
Stiff Leg Deadlift
1
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Leg Extension
1
6-8 reps
RPE 10
7
Seated Hamstring Curl
1
6-8 reps
RPE 10
8
Standing Calf Raise
1
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
6-8 reps
RPE 10
2
Hip Abductor (Machine)
1
6-8 reps
RPE 10
3
Stiff Leg Deadlift
1
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Leg Extension
1
6-8 reps
RPE 10
7
Seated Hamstring Curl
1
6-8 reps
RPE 10
8
Standing Calf Raise
1
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
6-8 reps
RPE 10
2
Hip Abductor (Machine)
1
6-8 reps
RPE 10
3
Stiff Leg Deadlift
1
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Leg Extension
1
6-8 reps
RPE 10
7
Seated Hamstring Curl
1
6-8 reps
RPE 10
8
Standing Calf Raise
1
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
6-8 reps
RPE 10
2
Hip Abductor (Machine)
1
6-8 reps
RPE 10
3
Stiff Leg Deadlift
1
5-7 reps
RPE 10
4
Chest Supported Row (Machine)
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Leg Extension
1
6-8 reps
RPE 10
7
Seated Hamstring Curl
1
6-8 reps
RPE 10
8
Standing Calf Raise
1
6-8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-30 mins
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
5-7 Reps
@10
2
Hammer Curl (Dumbbell)2 Sets
5-7 Reps
@10
3
Overhead Press (Machine)2 Sets
5-7 Reps
@10
4
Pec Deck (Machine)2 Sets
6-8 Reps
@10
5
Preacher Curl (Dumbbell)2 Sets
6-8 Reps
@10
6
Lateral Raise (Cable)2 Sets
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)2 Sets
5-7 Reps
@10
2
JM Press (Smith Machine)2 Sets
6-8 Reps
@10
3
Lat Pulldown2 Sets
5-7 Reps
@10
4
Reverse Pec Deck2 Sets
6-8 Reps
@10
5
Single Arm Tricep Extension (Cable)2 Sets
6-8 Reps
@10
Day 3
1
Hip Adductor (Machine)2 Sets
6-8 Reps
@9
2
Hip Abductor (Machine)2 Sets
6-8 Reps
@9
3
Hack Squat2 Sets
5-7 Reps
@10
4
Seated Hamstring Curl4 Sets
6-8 Reps
@10
5
Leg Extension2 Sets
6-8 Reps
@10
6
Standing Calf Raise3 Sets
6-8 Reps
@10
Day 4
1
Cardio1 Set
-30 mins
@6
Day 5
1
Incline Chest Press (Machine)4 Sets
5-7 Reps
@10
2
Lateral Raise (Machine)4 Sets
6-8 Reps
@10
3
Preacher Curl (Barbell)4 Sets
6-8 Reps
@10
4
V-Handle Tricep Pushdown (Cable)4 Sets
5-7 Reps
@10
Day 6
1
Hip Adductor (Machine)2 Sets
6-8 Reps
@10
2
Hip Abductor (Machine)2 Sets
6-8 Reps
@10
3
Stiff Leg Deadlift2 Sets
5-7 Reps
@10
4
Chest Supported Row (Machine)2 Sets
5-7 Reps
@10
5
T-Bar Row2 Sets
5-7 Reps
@10
6
Leg Extension4 Sets
6-8 Reps
@10
7
Seated Hamstring Curl2 Sets
6-8 Reps
@10
8
Standing Calf Raise3 Sets
6-8 Reps
@10
Day 7
1
Cardio1 Set
-30 mins
@6